Carb Loading Before a Marathon: Science or Old-School Advice?

Carb loading before a marathon is one of the most "accepted" rituals in distance running, but does it actually improve race performance?

In this episode of Run Long Run Healthy, Thomas Watson and Brady Holmer break down a brand-new meta-analysis that finally asks the question nobody had rigorously tested: does carbohydrate loading work if you're already fueling properly during the race?

If you've ever wondered whether you really need to stuff yourself with pasta the night before your marathon, this episode has the answer.

00:00 Introduction: Revisiting the Carb Loading Orthodoxy
00:32 What Is Carbohydrate Loading? (Glycogen Science Explained)
03:27 The Original Protocol & Old-School Traditions (Pasta Parties, Grandma's Marathon)
06:10 The New Meta-Analysis: Does Carb Loading Even Work?
08:00 Placebo, "Nocebo," and the Study's Limitations
13:32 Sponsor: Kila Insoles
15:55 What This Means for Everyday Marathon Runners
19:49 Brady's Recommended Carb Loading Protocol
28:19 Race-Day Fueling & the Breakfast Debate
32:30 Final Takeaways: Do You Actually Need to Carb Load?